The Mediterranean diet was developed based on the dietary patterns of several countries in the Mediterranean region. Although the diet encompasses dietary patterns from more than 16 countries, it is primarily based on the habits of Crete, Greece and southern Italy, according to "Nutrition and You" by Joan Salge Blake. Following the Mediterranean diet might reduce your risk of heart disease.
Healthy Fats
The Mediterranean diet focuses on the types of fat you eat, not the amount. The primary source of fat on the Mediterranean diet is olive oil, which is rich in monounsaturated fats. According to Blake, more than 75 percent of the fat in Cretans' diets come from olives and olive oil. Monounsaturated fats can help reduce your LDL cholesterol levels, which in turn reduces your risk of complications from heart disease. The Mediterranean diet also encourages the consumption of nuts, which contain omega-3 fatty acids, which can help lower triglyceride levels.
Focus on Plants
Plant foods, such as whole grains, fruits, vegetables, legumes and nuts, are the basis of the Mediterranean diet. Plant foods provide you with essential vitamins and minerals and fiber, which can keep you full without providing excess calories or fat. Diets high in plants foods can help keep cholesterol and triglyceride levels within normal ranges.
Limited Animal Products
Foods that come from animal sources, such as eggs and meat, are often high in cholesterol and saturated fat, which increase your risk of heart disease. The Mediterranean diet suggests consuming some fish and poultry weekly, while limiting the intake of red meat to once per month. Egg should be consumed only once per week.
Wine
Some research studies have shown that wine can increase your HDL cholesterol levels, which in turn protects against heart disease. MayoClinic.com notes, however, that alcohol consumption is continuously debated and many doctors do not encourage the consumption of wine. The Mediterranean diet includes approximately 5 oz. of wine per day for women and 10 oz. for men. Consuming above this amount can actually increase your triglyceride levels and your risk of heart disease complications. Discuss any alcohol consumption with your health care provider.
References
- MayoClinic.com: Mediterranean Diet for Heart Health
- American Heart Association: Mediterranean Diet
- "Nutrition and You"; Joan Salge Blake; 2008
